Grilled Chicken Breast

By Ashley Jean June 30, 2023 28 mins read 98 Views

This easy recipe will keep your grilled chicken breast tender and juicy! The garlicky marinade is made with Italian herbs and spices.

Photo Credits: Bella Karragiannidis

This recipe for grilled chicken breast features a marinade that is simple but bold, with Italian seasonings, fresh lemon juice and a healthy dose minced garlic.

The chicken breast has a thicker side than chicken thighs. It is difficult to grill because one side becomes rubbery before the other. This problem can be solved by pounding the chicken into an equal thickness. This also helps to tenderize the meat, and gives you an advantage. This is the same method I use to make my juicy Italian Baked Chicken breast.

The chicken breast is leaner, and therefore more prone to being overcooked. Last tip: tent the chicken in foil just before you remove it from the heat. The chicken will continue to cook and remain juicy while it rests. This is a trick that I learned from Adam, my resident grilling expert.

This recipe for grilled chicken breast will always give you juicy and flavorful chicken, whether you are looking to add more lean protein into your diet, or you just want something tasty to cook any night of week!

You can serve it with a salad such as Tabouli, Panzanella or Panzanella to create a delicious and healthy meal in less than an hour.

Table of Contents

Grilled Chicken Breast Ingredients
How to grill chicken breasts
What to serve with Grilled chicken breast
Enjoy these juicy chicken breast recipes
Try our Nocellara-Italian Extra Virgin Olive Oil
Grilled Chicken Breasts Recipe

Ingredients of Grilled Chicken Breast

This recipe for grilled chicken breast uses ingredients that can be found all year long. Don't hesitate to use your grill outdoors in the summer, and a grill pan inside when it becomes cold.

Skinless and boneless chicken breasts.Lean chicken breasts that are more filling than other cuts. Breasts should be a light, pink color with a smooth texture. They should not show any signs of discoloration or graying.
Italian seasoning. A good Italian seasoning can be used to quickly add flavor. You can make your own Italian seasoning using dried basil, thyme rosemary, marjoram parsley oregano and red pepper flakes. You can also save time by purchasing a jar of Italian seasoning in the spice aisle at your local grocery store.
PaprikaGives grilled chicken a splash of color with a mild heat. You can choose smoked paprika if you want a stronger flavor or sweet paprika if you prefer a milder heat.
Red Pepper Flakes: Although optional, red pepper flakes give this recipe the perfect kick. For a milder version, you can use black or Aleppo pepper. If you don't like heat, just skip it.
Garlic : A healthy dose of minced garlic gives this marinade its power. You can adjust the marinade to your taste.
Zest:Zest adds flavor to the marinade. The final 30 minutes of cooking the meat in lemon juice will tenderize it and balance out the savory taste.
Extra virgin Olive Oil:A drizzle of extra virgin olive oil enhances the marinade. Use a buttery, smooth variety like our Italian Nocellara.
Kosher Salt:Lowers the taste of the chicken as well as the marinade.
Parsley A final sprinkle of parsley brings freshness.

How to grill chicken breasts

Grilling chicken breast is easy with a few simple techniques. Be sure to remove it from the grill before it is fully cooked. The foil will allow it to finish cooking, ensuring that the meat won't be dried out.

Pounded the chicken breasts. Place a chicken breast into a large zip top bag. Then, seal the bag at the top by pressing out the air. Use a mallet to flatten the chicken to about 1/2 inch thickness. Continue pounding the chicken breasts one by one.
Prepare the marinade.In an oversized bowl, combine two teaspoons each of Italian seasoning and red pepper flake (if you are using it). Add 5 garlic cloves minced. Lemon zest and lemon juice. Mix the olive oil with 1/3 cup. Add the lemon juice 30 minutes before grilling the chicken if you wish to marinate it for longer than 30 minutes.
Season chicken with kosher sea salt. Add the chicken to the bowl of marinade, and coat it.
Grill : Lightly oil the grill grates, and heat to medium. When the surface is hot, place the chicken in a single layer on the heated surface. Grill the chicken for approximately 2-3 minutes on each side or until it reaches an internal temperature of between 155degF to 160degF.
Cover the chicken and allow it to rest. Transfer it onto a large platter and tent with a large sheet of foil. Cover the chicken and allow it to rest for 5 minutes.
Garnish the dish: Sprinkle 1/4 cup chopped parsley on top and serve.

What to serve with Grilled Chicken Breast

The versatility of grilled chicken breasts is legendary: You can use it to add a lean source of protein to almost anything savory. This grilled breast of chicken is no different. This is a great way for you to prepare ahead of time for the week.

Ladolemono Greek salad dressing is a great match for the Italian seasoning, garlicky marinade and lemony marinade. Prepare your Greek salad dressing and chicken, then grab some fresh greens. You can also add seasonal vegetables such as snap peas and radishes to the mix if you want. All week, you'll be able to prepare a healthy 5-minute lunch!

If you want a salad that is more substantial, choose something with grains, beans, or carbohydrates. Tabouli Salad, Piyaz Turkish Salad, with white beans or Mediterranean Orzo Salad, topped with grilled Chicken, will satisfy the most discerning palates.

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Try our Nocellara-Italian Extra Virgin Olive Oil

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Grilled Chicken Breast

This recipe is easy to follow and keeps the grilled breasts tender and juicy. You can turn plain chicken breasts into a delicious and satisfying meal with a few simple techniques and an Italian garlic marinade.

Course Meal, entree or side dish

Cuisine Italian/Mediterranean

Diet Gluten Free, Low Fat, Low Lactose

Prep Time: 5 Minutes

Cook Time 5 Minutes

Marinating Time 30 Minutes

Total Time: 40 minutes

servings people

Calories 379.7 Kcal

Suzy Kardsheh Author

Ingredients

1 1/2 pounds skinless boneless chicken breasts
2 teaspoons Italian Seasoning (homemade, or bought in a store)
1/2 teaspoon paprika
1/2 teaspoon red pepper flakes (optional)
5 large garlic cloves, minced
2 Lemons, Juiced and zested
cup extra Virgin Olive Oil Plus More for Oiling the Grill
Kosher Salt
1/4 cup chopped Italian parsley leaves, for garnish

Instructions

Put one chicken breast into a large zip top bag. Close the bag and press out any excess air. Use a mallet to flatten the chicken evenly to a thickness of about 1/2 inch. Continue pounding the chicken breasts one by one.
Make the marinade. In a large mixing bowl, combine the Italian Seasoning, paprika (if you are using it), red pepper flakes, garlic, and lemon juice. Add the olive and combine.
Add the marinade to the bowl and add the chicken. Add the chicken to the marinade in the bowl and coat. Let it rest at room temperature for about 30 minutes.
Grill the chicken. Lightly oil your grates, and heat up the gas grill or indoor griddle. Place the chicken on the surface in a single layer. Grill the chicken for 2 to 3 minutes on each side or until it reaches an internal temperature of between 155degF - 160degF.
Cover and rest: Transfer the chicken to a large platter and tent it with a large sheet of foil. Cover the chicken and allow it to rest for 5 minutes.
Garnish the dish: Sprinkle parsley on top and serve.

Video

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Notes

Leave out the lemon juice if you wish to marinate chicken for more than 30 minutes. Cover and refrigerate for 4 hours or over night. Add the lemon juice and marinade to the chicken when you are ready. Let the chicken sit at room temperature for 30 minutes.
Overcooking chicken breast can cause it to become very dry and tough. Remove it from the tent and grill before the temperature reaches 165degF. The foil will catch the steam and cook the chicken.
Keep leftovers in the refrigerator for up to 4 days.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 7.5g

The Mediterranean Dish first published Grilled Chicken Breast.

By: Suzy Karadsheh
Title: Grilled Chicken Breast
Sourced From: www.themediterraneandish.com/grilled-chicken-breast/
Published Date: Fri, 30 Jun 2023 12:00:00 +0000

Frequently Asked Questions

Is regular olive oil okay to be used in place of extra virgin?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

Is it okay to eat milk on the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. Dairy products such as low-fat yogurt and cheese are an important part of this diet, providing calcium and other key nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. It can also be used to make oatmeal and smoothies, if desired. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Is the Mediterranean Diet expensive?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. You can find many staple foods at your local farmers' market or grocery store. Shopping for organic, high-quality products, or special items, such as extra virgin oil, can be more costly. You should set a budget and plan your meals accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.

Can the Mediterranean Diet allow for vegetarians?

Yes, vegetarians can follow the Mediterranean Diet. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Statistics

The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

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How To

How Can the Mediterranean Diet Reduce Your Risk of Heart Disease and Stroke?

The Mediterranean diet is an eating style that emphasizes healthy fats, whole grain, legumes, fruits and vegetables. There are many potential health benefits associated with this diet, including improved blood lipids, glucose control, reduced risk of depression and certain kinds of cancer, better weight management, improved cardiac health, enhanced cognitive functions, and better cardiovascular health. Additionally, research indicates that following this dietary pattern could reduce the risk of heart disease and stroke.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. In order to improve your appetite after meals, you can add spices and other ingredients derived from fruits, vegetables, and nuts. For added nutrition, dairy products such as yogurt, cheese, or milk should be consumed in moderate quantities throughout the day. To complete the Mediterranean experience, olive oil should be used as the primary cooking fat. Red wine can also be enjoyed occasionally.

Combined with regular physical activity on an average vigorous level, one could see even more significant increases in short-term results and long-term positive impacts on body composition and overall health benefits, including chronic disease prevention. The Mediterranean diet encourages eating well and maintains a healthy nutritional balance. This can help to reduce one's chances of suffering from stroke or heart disease.